Should Coconut Water Be Your New Go-To Drink Instead of Plain Water?

Should one consume coconut water daily rather than regular water, including for kids, and can this result in weight gain? (Thuy, 34, Phu Tho)

Answer:

Coconut water has approximately 19 calories for every 100 grams, is free from fats, and boasts an abundance of vitamins including Niacin (B3), Pantothenic Acid (B5), Biotin, Riboflavin (B2), Folic Acid, along with trace amounts of Thiamine (B1) and Pyridoxine (B6). Additionally, it includes Vitamin C and essential minerals such as Sodium, Potassium, Calcium, Iron, and Zinc. This beverage also features amino acids and active compounds. In cases where someone has a fever, drinking coconut water aids in restoring depleted liquids and electrolytes.

However, coconut water should not replace plain water. It is not recommended to consume it daily over extended periods or in excessive amounts because it may cause electrolyte imbalances and affect muscle function.

A fresh coconut. Illustration photo by Pexels

Instead, it is best to consume a variety of fruits. If you drink coconut water every day, you should reduce your intake of other fruits to avoid exceeding the recommended amount, which could lead to excessive calorie and sugar consumption. For adults, coconut water should be viewed as a refreshing beverage, and it is best not to exceed one or two coconuts per day.

Young coconut water has lower sugar content and causes only a slight effect on blood glucose levels, rendering it a superior choice compared to mature coconut water, which tends to have a greater influence on these levels.
contribute to weight gain
. People with low blood pressure, recent surgery, kidney issues, or high potassium levels should consult a nutrition expert before consuming coconut water.

For children, it is not recommended to give coconut water daily as their small stomachs may fill up, suppressing their appetite and interfering with regular meals. For children who have never consumed coconut water, start with a small amount (about 50 ml) and gradually increase it over a few days to check for any allergic reactions.

Dr. Nguyen Trong Hung

National Institute of Nutrition